Now you are one of those, one with the slender waist, yet are too embarrassed to get into a sleeveless outfit because you are embarrassed of your jiggly arms. It’s that upper arm flesh, which makes us think twice even when wearing short leaves. But you don’t have to live with those bat wings, sweat it out at the gym, or at home, and you are good to go.

But to get those well- sculpted arms, you need to work to reduce that flab from the back of your arms. For that, you need to include reg- ular cardio workouts such as swimming, running, brisk walking, cycling in your workout regime, eat a healthy, balanced diet, give up processed, sugary food (cakes, biscuits, bread) for lean protein and good fats (chicken, lentils and dairy products), which will help your body build more muscle, and get at least six hours of sleep.

Aside of giving you a leaner silhouette, building muscle in your upper arms and shoulders helps you stand taller, so your posture im- proves. Arm strength is good for performances in activities from swimming to yoga.

BICEP3 CURL3MORK3 THE BICEP3

Hold a weight in each hand and stand with your feet shoulder-width apart.» The palms of your hands should be facing forwards.» Bend your elbows, bringing your lower arms up towards your shoulders.» Lower your arms slowly back and with control to the starting position.

REVER3E FLYE3 MORK3 THE DELTOID3

Stand with your knees slightly bent, a free weight in each hand.» Keeping your back flat, bend forward at the hips, lift both arms to the sides until they are parallel to the floor, squeezing your shoulder blades as you lift and main taining a slight bend in your elbows.» Count to one, then slow down. Do 10 reps.

» Repeat the circle movement twelve times and then reverse the motion by going backward, upward, and the forward. Repeat that motion 10 times.

DUMBELL 3KULLCRU3HER3 MORK3 THE TRICEP3

Lying on your back on a bench, extend your arms overhead with a free weight in each hand » Bend your el- bows so your forearms are parallel to the floor. Slowly lengthen both arms at once, ex tending as high as you can. Count to one, then slow down. Do 10 reps.

DIP3 MORK3 THE TRICEP3

Sit on a chair or bench. With your arms straightened, place your hands on the chair bench next to your butt.» Ex- tend your legs straight out in front of you. Now, lift your bottom off the bench. This is your starting position.